Guide to running

Table of contents

Equipment & Analysis

Technique & Running Style

Training methods & performance enhancement

Nutrition

Injury prevention & complaints

Mental & Motivation

Compensatory & supplementary sports

Competition & Goals

 

 

Equipment & Analysis

Why LUNGE knows how it works

Running with expertise: Over 40 years of experience

Running is one of the most effective ways to keep your body and mind healthy. And hardly any other manufacturer understands this as well as LUNGE. For over 40 years, we at LUNGE DER LAUFLADEN have been the go-to place for running shoes and accessories for running enthusiasts – from beginners to ambitious athletes. The experience gained in the running retail trade and the passion for running of our employees flow directly into the development of our own running shoe brand, LUNGE.

Founded by brothers Ulf and Lars Lunge, successful middle-distance and marathon runners of the 1980s, we now combine expertise, passion and innovation in our own factory, in our branches and in our online shop.

Your benefits with LUNGE at a glance

  • Our own running shoe brand, manufactured in Germany: developed by runners for runners
  • Individual gait analyses are available at our LUNGE DER LAUFLADEN stores:
    • Award-winning specialists – themselves active runners
    • Honest advice – for example, if a shoe from another brand would be more suitable.
    • Large selection of high-quality running shoes, comfort shoes and accessories
  • Here you can find specialist retailers near you who carry LUNGE shoes and offer gait analysis.

That's why we created this comprehensive running guide:

As a team of experienced running consultants, coaches, and shoe developers, we see every day how many questions arise about running – especially for beginners or those with new training goals. This is exactly where we want to help:

  • With sound knowledge derived from our daily practice.
  • With clear recommendations tailored to the respective training level and individual needs.
  • With honest tips that don't aim to sell, but to help.

Our goal is for you to run in a healthy, efficient and enjoyable way – whether you're just starting out or preparing for your next competition.

Below you will find bundled know-how from the LUNGE world - from choosing the right running shoe to running technique, training plans, regeneration, motivation and injury prevention.

Let's go:

The runner laces up his shoes

The 10 best tips for getting started with running training

1. Choose running shoes that suit your running style.

As manufacturers, we are naturally convinced of the quality of our LUNGE running shoes . You should definitely try them on. However, depending on your anatomy and training goals, models from other companies might even be a better fit for you. LUNGE DER LAUFLADEN and other running retailers analyze your individual needs, such as foot type, running style, and training goals, and find the perfect shoe for you – whether you're a beginner or an ambitious recreational runner. With a thorough gait analysis, we ensure that you enjoy running in a healthy and long-lasting way. For everyday walking, longer strolls, or even moderate hikes, however, we are convinced that nothing beats shoes from LUNGE!

2. Start slowly and relaxed

Start with short running sessions, e.g. 10 to 15 minutes, and alternate between walking and running.
Example: run for one minute, walk for one minute – then gradually increase the intensity.

3. Regularity beats intensity

It's better to train lightly two to three times a week than to train too intensely once. This way, your body will gradually adapt to the strain.

4. Pay attention to good running technique.

Keep your upper body straight, look forward, shoulders relaxed, and arms swinging actively. Correct running technique saves energy and prevents injuries.

5. Set realistic goals

Goals keep you motivated, for example, running 5 km without stopping or participating in a fun run. Write down your progress to make your successes visible.

6. Use structured training plans

A beginner's plan, e.g., from 0 to 5 km in 6 to 8 weeks, provides guidance and clear goals. Apps like 'TrainingPeaks' can be very helpful in this regard.

7. Choose a pleasant running route

Find a beautiful, easily accessible route where you feel comfortable. Different surfaces and routes provide variety and are easy on the joints.

8. Don't forget to warm up and stretch!

A short warm-up, such as slow jogging or light walking, helps prevent injuries. Gentle stretching after training promotes recovery and flexibility.

9. Listen to your body

Take breaks when your body demands them. Pain should be taken seriously and not ignored.

10. Enjoy running

Realize that running is not only healthy, but also valuable time for yourself. Listen to your favorite music or run with friends to increase fun and motivation.

With patience, regular training and enjoyment of running, you will quickly see progress and stick with it in the long term.

 

What equipment do I need to start my running training?

You don't need much to start your running training – but the right equipment makes a crucial difference to your enjoyment, comfort, and health. Here are the most important basics from the LUNGE team's perspective:

1. Good running shoes

Your shoes are the heart of your running gear. Invest in high-quality running shoes that suit your foot type and running style. Get expert advice from a specialist retailer – ideally including a treadmill analysis. You 'll find retailers who offer this service and carry LUNGE models. The right shoes prevent injuries and significantly improve your running comfort. Shoes that don't fit can cause pressure points, blisters, and even injuries. If possible, try on a pair of LUNGE running shoes. They embody our over 40 years of experience as specialist retailers and active runners.

2. Additional insoles if needed.

An insole always improves shoe comfort. No shoe is truly perfect. Most running shoes only have a thin, removable insole that covers the seams. Therefore, it's worthwhile to buy a custom-fit insole from a running specialty store. This separate footbed provides even greater comfort with every step. Many LUNGE models come standard with our proven FEETALITY insole, which also improves virtually every other model from all manufacturers.

3. Special running clothing

Functional clothing wicks sweat away, keeps you dry, and ensures you feel comfortable. Essentials include a running shirt, shorts and long running pants, and sports socks – these prevent blisters. For everything, look for breathable, lightweight materials. Cotton fabric soaks up sweat, cools the body, and can chafe against the skin. A well-fitting sports bra is recommended for women. It protects breast tissue from strain and prevents discomfort such as back and neck pain. Check out lunge.de for more information.

4. Reflective or visible clothing

If you run early in the morning or late in the evening, reflective elements or a headlamp or chest lamp will ensure visibility and safety.

5. Weatherproof extras

  • In sunny conditions: headwear, sunglasses, sunscreen
  • In cold weather: gloves, headband, running jacket

6. For tech fans: Running watch or app

A running watch or smartphone app helps you measure and document training times, distances, and progress. Most of the LUNGE team uses Strava.

7. Hydration system or water bottle

Especially on warmer days, it's important to carry enough fluids. This applies even to shorter runs.

Conclusion: Less is more, but quality counts!

Start with high-quality basic equipment, especially running shoes and clothing. As your experience grows, you can gradually adapt your gear to your individual needs.

 

Longer, more frequent, better: Equipment for advanced running training

If you train frequently or run longer distances, it's worth adjusting your equipment accordingly. This will ensure comfort, prevent injuries, and help you get the most out of your training.

  • A second pair of running shoes: If you run regularly – three times or more per week – at least two pairs of running shoes are ideal. Alternate between different models, for example, those with support and those with cushioning. This improves your foot and leg muscles. If you run different distances, paces, and surfaces, specialized models are a good idea, such as trail running shoes or carbon fiber shoes. Another advantage: The shoes will last longer because the material recovers better between runs.
  • Special clothing for long runs
    • Functional underwear: High-quality, breathable running clothes minimize cooling, friction and skin irritation.
    • Compression clothing: Optional to support muscles, regeneration and blood circulation during and after long training sessions.
  • Running watch with GPS and heart rate monitoring: A GPS-enabled device helps you accurately track training volume, pace, and distance. Heart rate measurements allow for targeted training, especially for long runs and more intense sessions.
  • Running backpack or running belt: For runs over 60 minutes, a lightweight running backpack or hip belt is recommended for carrying water, snacks, keys, a smartphone, or a jacket. Models with hydration systems – hydration bladders or soft flasks – are particularly practical.
  • Nutrition for longer runs: Energy gels, energy bars, or sports drinks quickly supply you with carbohydrates and minerals on the go. This is especially recommended for runs over 90 minutes to maintain energy levels and avoid drops in performance.
  • Regeneration tools: Fascia rollers, e.g. from Blackroll, massage tools or balls are ideal for targeted relaxation, release muscle tension, improve blood circulation and promote regeneration.
  • Headlamp and reflective clothing: Especially when running early in the morning or in the evening, they ensure safety. Headlamps not only help you be seen, but also ensure that you can clearly see the ground.
  • Training planning: Structured training plans, e.g. from apps like 'TrainingPeaks', ensure optimal load and targeted performance improvement.

 

What is the drop in a running shoe?

The drop – also called “heel-to-toe drop” or simply “drop” – refers to the difference in height between the heel and forefoot in a running shoe, i.e., how much higher the heel is compared to the ball of the foot.

Example: 32 mm heel height – 24 mm forefoot height = 8 mm drop

Why is the demolition important?

It directly affects your running feel, your running technique, and the strain on your joints and muscles.

A high explosion (8–12 mm):

  • It promotes heel striking.
  • relieves Achilles tendon and calf muscles
  • common in classic training and cushioning shoes

A medium explosion (4–8 mm):

  • supports a neutral or medium foot strike
  • good balance of dynamics and protection
  • typical for many all-rounders and lighter training shoes

A low explosion (0–4 mm):

  • promotes forefoot or midfoot running
  • It more strongly activates the calf and foot muscles.
  • often in natural running or racing shoes

 

LUNG insider knowledge

A lower heel-to-toe drop isn't automatically better – it requires more muscle development and adaptation. The ideal drop depends on your running style, training goals, injury history, and shoe category. When choosing your running shoes, variety is key; don't have three of your favorite models in your closet. Instead, have different shoes that are all suitable for you. This is important for distributing the stress typical of running in a healthy way.

 

Why do the new running shoes have such thick soles?

The noticeably thick soles of many new running shoes are no accident, but the result of a clear trend in running shoe development. Here are the main reasons why modern running shoes – especially performance and training models – are built so "high" today:

1. More cushioning with less weight

Thanks to modern materials like PEBA, DNA Flash, ZoomX, or FuelCell, manufacturers can construct thick soles that still remain ultralight. These foams are:

  • highly reactive (high energy return)
  • very light
  • permanently comfortable

2. Performance advantage through energy recovery

Especially in combination with carbon plates or plastic plates in the midfoot, the thick soles offer a "bounce effect" during push-off, better running economy and less fatigue on long distances, e.g. in half marathons or marathons.

3. More protection and stability

The high sole – also known as "high stack" with 40 mm+ – protects against hard impact during long runs. At the same time, the soles are made wider to provide the necessary stability despite the height – even for heel strikers or on uneven terrain.

4. Running shoe design takes a more holistic approach

It used to be: flatter = more direct = faster. Today: "Direct" doesn't mean "harsh." Thanks to the latest technologies, a shoe can be comfortable yet still responsive and fast. Sole height is therefore not a sign of inertia, but the result of smart innovation.

LUNGE conclusion

Modern running shoes have thick soles because they offer more comfort, responsiveness, better protection, and longer-lasting performance – without adding weight or compromising the running feel. LUNGE also offers models with thick soles (link). Feel free to try them on.

 

How often should you replace your running shoes with new ones?

As experienced runners and consultants, we know from our own experience that the right time to replace your running shoes is crucial for your health and running performance. Here are some proven guidelines to help you:

General rule of thumb:

A good guideline is 500 to a maximum of 800 kilometers per pair of running shoes. Someone who runs 20 km per week will reach this distance after about 6 to 10 months.

Why is regular changing important?

The cushioning and stability of running shoes deteriorate over time – even if the shoes still look good. Common consequences of wearing outdated shoes include:

  • Knee or hip problems
  • Achilles tendon and shin splint problems
  • Increased susceptibility to injury due to poorer shock absorption and reduced stability

Signs that your shoes should be replaced:

  • Visible wear and tear, e.g., flattened sole, severe creasing, damaged upper material
  • Changed running feel – you suddenly feel the ground more strongly, less cushioning, or it feels "hard" and uncomfortable.
  • New symptoms – pain in the knee, foot or back that was not present before
  • High mileage – you've already exceeded 500 to 800 km.

Insider tip from the LUNGE team:

  • Use two pairs of running shoes: If you run frequently, it's best to alternate between them. This extends their lifespan and protects you from overuse injuries. You should have one pair of shoes for every 20 kilometers you regularly run per week.
  • Document your mileage: Use running apps or notes to keep track of the kilometers you have run.
  • Consider running style: Heel strikers usually wear out their shoes faster than forefoot or midfoot strikers, as more stress is placed on the heel cushioning.

LUNGE conclusion

Your running shoes are your most important training tool. Don't wait until you experience discomfort. Replace your shoes early to stay healthy, pain-free, and perform at your best.

 

What happens if I train in the wrong or too small running shoes?

Proper running shoes aren't a luxury, but your most important piece of equipment as a runner. Your feet carry you for many kilometers – take care of their health to enjoy running for years to come. Good shoes, healthy training! From our experience as running professionals and consultants, we can say clearly: choosing the right running shoes is crucial for a successful and, above all, healthy training experience. Running in shoes that are too small or unsuitable can lead to unpleasant consequences in both the short and long term. Be sure to try out our LUNGE running shoes . They embody over 40 years of experience as specialist retailers and active runners.

Here are the most common consequences:

1. Blisters and pressure sores
Shoes that are too small increase friction and pressure on your feet. This can lead to painful blisters, chafing, and bruised toenails. Important: Your running shoes should be about a thumb's width larger than your normal everyday shoes.

2. Toe and nail problems
The toes don't have enough room and are constantly pressed against the shoe. This can lead to bruising under the nails, ingrown toenails, and even long-term toe deformities, such as hammer toes.

3. Foot pain and misalignments
Incorrect or unsuitable shoes do not provide optimal support for your feet. In the short term, this can lead to pain in the arch of the foot, plantar fasciitis (inflammation of the sole of the foot), and tension in the foot. In the long term, it can cause foot deformities such as flat feet or fallen arches, or these deformities can worsen.

4. Problems with joints and tendons
Incorrect footwear leads to an unnatural running motion and uneven stress on the body. This can result in knee problems (runner's knee), Achilles tendon issues, and shin splints.

5. Reduced mileage
The wrong shoes rob you of energy and efficiency when running. This means your muscles tire more quickly, you're more prone to injury, your running technique suffers, and your progress stalls.

LUNGE tip:

Invest in professional advice from a specialist retailer , including a gait analysis. Definitely try on and test LUNGE running shoes. They embody over 40 years of experience as specialist retailers and active runners.
Your shoes should give you a comfortable feeling, with enough space in the toe box – about a thumb's width of space in front of your toes – and good support in the midfoot area.


LUNGE insider knowledge: Shoe sizes are not standardized.

Shoe and clothing sizes are not standardized. Each manufacturer has its own system. For example, a size 13 in LUNGE is roughly equivalent to a 45 2/3, while in Adidas, a size 13 corresponds to a 48. Generally, running shoes often run smaller than street shoes. The bottom line: always try on shoes before buying and don't rely on a specific shoe size.

Insider tip from the LUNGE team: Treat yourself to good running socks

Running socks are more than just a stylish accessory – they're an often underestimated but extremely important part of your running gear. High-quality running socks are made from low-friction materials, have flat or seamless seams, a snug fit, and compression elements to prevent them from slipping. The result: less friction, less moisture – fewer blisters. Depending on the material, they can also provide cooling in summer or warmth in winter. Many performance running socks offer targeted compression in the arch or ankle area for better blood circulation and more stability on long runs. Running socks are therefore a functional garment – not just a fashionable accessory.

 

Treadmill analysis at LUNGE LAUFLAST

What is considered during a gait analysis?

We at LUNGE recommend that everyone get a professional gait analysis – especially if you run regularly or are just starting out. A gait analysis is the best way to find the right shoe and prevent injuries.

The following are taken into account during a running analysis:

1. Foot placement and rolling motion
 How do you land? If you're a heel striker, you land on your heel. Most recreational runners do this. As a midfoot striker, you land in the middle of your foot. This is optimal for most people. Or are you a forefoot striker? Then you're a sprinter or run faster.
How does your foot roll? Does it roll naturally forward or does it roll inwards? Does your foot roll inwards naturally to cushion the impact? This is called pronation. Overpronation is excessive inward rolling, which can lead to foot, knee, and hip problems. Supination is when the foot rolls outwards. This puts increased stress on the outside of the foot and ankle.

2. Stability and leg axis
Is your leg alignment maintained while running, meaning are you running with proper alignment? Or is there any buckling of the knees or hips? This indicates weaknesses in the foot, knee, or hip muscles.

3. Running technique and posture
Posture of head, shoulders and upper body, arm movement pattern and overall running efficiency. Are you running efficiently or are you wasting too much energy?

4. Step length and step frequency
Taking excessively long strides often leads to increased stress on joints and muscles. The optimal stride frequency is between 160 and 180 steps per minute, resulting in better running efficiency and reduced strain.

5. Pelvic and trunk stability
Strong pelvic and core muscles prevent poor posture, pain, and injuries. Targeted stabilization or strengthening exercises can help in cases of weakness.

6. Choosing suitable running shoes
Based on the analysis, you'll receive recommendations on which type of shoe suits you best. There are neutral, stability, and motion control shoes. Depending on your foot type, running style, and weight, you'll be offered models from the corresponding category to try on.

Procedure of a running analysis

  • Brief medical history including questions about goals, training volume, and injury history.
  • The consultant assesses the feet: size, width, shape
  • Barefoot analysis on the treadmill with video recording
  • Analysis using different shoe models
  • Joint evaluation of the videos and personal advice on suitable shoes, comfortable running shoe insoles and possible exercises.

LUNGE conclusion

A gait analysis is not just a gimmick, but a crucial component for healthy and efficient running. It helps you find the perfect shoe, optimize your running style, and prevent injuries in the long term.

 

What does "axis-aligned leg loading" mean when running?

In our consultations, we often use the term "aligned leg loading" when discussing healthy and injury-free running. But what does it actually mean?

What exactly does that mean?

Axial leg loading means that your foot, knee, and hip joints are loaded biomechanically correctly while running. Ideally, the foot, knee, and hip should be in a straight line – the so-called leg axis – without lateral buckling or deviations inwards (X-leg position) or outwards (O-leg position).

Why is proper leg loading along the axis important?

A correct leg alignment is crucial because it:

  • Protects joints and tendons from unnecessary wear and tear
  • significantly reduces the risk of injury
  • This enables efficient power transfer while running – you run more economically and with greater endurance.

What happens if the load is applied incorrectly, i.e., if the posture is wrong?

  • With X-shaped legs (valgus position): the knees and feet roll inwards. Frequent consequences: runner's knee, medial collateral ligament problems, ankle joint overload.
  • In cases of bowlegs (varus deformity): the knees and feet roll outwards. Typical problems include discomfort on the outside of the knee and increased stress on the outer ankle and the edge of the foot.

This is how you achieve an axis-aligned leg load

  • Gait analysis: A professional analysis on the treadmill reveals misalignments.
  • Suitable running shoes with insoles: These support an individually healthy leg axis and prevent overloading.
  • Targeted training: Exercises to strengthen the foot, knee and hip muscles stabilize the leg axis.
  • Stability and balance training: Exercises on unstable surfaces such as balance pads or Bosu balls improve your coordination and leg axis stability.

Example of axial loading during running

  • Your knee should point forward when you place your foot down – not inwards or outwards.
  • Your hip remains stable and does not sag to one side.
  • Your foot lands straight and rolls evenly forward across the entire sole of your foot.

Insider tip from the LUNGE team: Strengthen your muscles!

The right shoe is important, but it can't compensate for every postural problem or muscle weakness. Therefore, pay conscious attention to your running technique. Targeted exercises to stabilize and strengthen your muscles will help you run healthily and efficiently in the long run. Stay healthy and have fun training!

 

What does the LUNGE team think about barefoot shoes for running?

Barefoot shoes without any support or cushioning are only suitable for very experienced runners, and even then, only as an additional training tool for strengthening the feet. Furthermore, you should not have any acute foot, knee, or back problems, should have good basic fitness and running technique, and ideally, should run with a midfoot or forefoot strike.

Barefoot shoes are not (immediately) suitable for you if you are a heel striker and have never studied running technique – barefoot shoes don't forgive "hard landings". Furthermore, you shouldn't run long distances in them without first preparing your muscles for the extreme strain. And if you have a history of plantar fasciitis, Achilles tendon problems, or shin splints, conventional running shoes are a better choice.

Here's how you can get used to it:

  • Start your daily routine with short walks in barefoot shoes.
    After a few weeks, switch to short running sessions, e.g. 5 minutes of easy jogging on soft ground.
  • Increase slowly: Only add more volume every few weeks - max. +10%/week.
  • Introduce technical drills and barefoot runs on grass, e.g. running ABCs, barefoot sprints on a meadow.
  • Don't switch completely to barefoot shoes, but use them as a training module in combination with "normal" running shoes.

Insider tip from the LUNGE team: Barefoot shoes are an excellent tool for improving running technique and strengthening feet, but they are not a cure-all. Those who use them with know-how, patience, and structured training will benefit in the long term – especially regarding injury prevention, body tension, and running economy.

 

Runner in motion

Technique & Running Style

What is the correct technique for running training?

We often get asked this during consultations. Good running technique ensures more efficient, healthy, and successful training in the long run. Here are the most important elements to pay attention to when running:

1. Foot placement and rolling motion

Ideally, place your foot with the midfoot directly under your center of gravity. This reduces the impact on your knees, hips, and back. Avoid landing hard with your heel far in front of your body (hyperextension), as this slows you down unnecessarily and puts strain on your joints.

2. Leg movement and step frequency

Take smaller steps with a high step frequency. 160 to 180 steps per minute is optimal. Larger steps increase the stress on your joints. A high frequency makes you more efficient and reduces the risk of injury.

3. Posture and core tension

  • Upper body slightly inclined forward, gaze directed straight ahead
  • Keep your shoulders and neck relaxed, avoid tense or raised shoulders.
  • Activate your abdominal and back muscles to keep your upper body stable.

4. Arm deployment

  • Hold your arms loosely at your sides, with elbows bent at approximately 90 degrees.
  • Swing your arms parallel to the direction of travel – not across your body – and give you additional momentum and balance.

5. Keep hips and leg axis stable

  • Your hip remains stable and does not buckle sideways.
    The knees should point in the direction of travel (aligned load) and should not deviate inwards (X-legs) or outwards (O-legs).

6. Breathing

Breathe evenly, calmly and deeply, preferably into your abdomen.
Find a comfortable rhythm, e.g., inhale and exhale every 2 to 3 steps.

Summary: The ideal running technique at a glance

  • Foot placement under the body's center of gravity
  • High step frequency: 160–180 steps/min
  • Upright posture, slightly leaning forward
  • Relaxed, parallel arm movement
  • Stability in the hip and knee
  • Calm, even breathing

Insider tip from the LUNGE team

Start with short intervals where you consciously focus on your technique. A professional running analysis can help you optimize your personal running style and prevent injuries.

 

What is forefoot running and who is it suitable for?

We are frequently asked about this during consultations. Forefoot running is a running technique where you land first on the front part of your foot – the ball of your foot. Unlike midfoot or heel striking, the heel barely touches the ground, if at all. This technique is often used by sprinters and runners at high speeds.

Advantages of forefoot running

  • Improved shock absorption: The muscles of the foot, calf and Achilles tendon cushion the impact better – less strain on the knee and hip.
  • Efficiency at high speed: Ideal running technique for fast, short distances (sprint, track training) and competitive situations.
  • More natural movement: Many runners experience this running technique as more natural and dynamic.

Disadvantages and challenges of forefoot running

  • High stress on calves and Achilles tendons: Inexperienced runners can quickly develop overuse injuries such as Achilles tendonitis and calf pain.
  • Energy expenditure: Forefoot running is often more strenuous, especially if your muscles are not sufficiently trained.
  • Not suitable for all distances: For longer, slower runs, forefoot running is usually too stressful. A midfoot or slight heel strike is more efficient and less stressful for long runs.

Insider tip from the LUNGE team

If you want to switch to forefoot running, do so very carefully and gradually. Regularly incorporate strengthening exercises for your calf, foot, and leg muscles into your training.

LUNGE conclusion

Forefoot running is a dynamic, powerful running technique, ideal for higher speeds and shorter distances. However, it should be used judiciously and well-prepared.

 

Training plan for runners

Training methods & performance enhancement

Here's how to proceed: Training structure for advanced users

Consolidation and moderate increase

  • Training frequency: 3 to 4 times per week
  • Duration: 30 to 60 minutes per session
  • Intensity: Mostly conversational pace, occasionally including faster sections.
  • Training method: Combination of easy long runs, fartlek training and optional intervals
  • Goal: To improve endurance and prepare for longer distances

Make sure to vary the training intensity and plan sufficient recovery time to avoid overexertion.

For ambitious athletes: targeted competition training

  • Training frequency: 4 to 5 times per week
  • Duration: 45 to 90 minutes per session – long runs can last up to 2 hours or more.
  • Intensity: Varied, including long runs, interval training and tempo runs.
Training methods in detail:
  • Endurance runs: In the aerobic zone (60 to 85% of maximum heart rate) to improve basic endurance
  • Interval training: Short, intense bursts of activity with recovery phases, e.g., 800m at 10km pace, followed by 2 to 3 minutes of easy running, 3 to 4 repetitions.
  • Long runs: To prepare for a half marathon or marathon

Goal: To increase performance and provide specific competition preparation

A structured training plan that integrates different types of running supports continuous performance development.

Additional recommendations for all performance levels

  • Heart rate control: Training in the aerobic zone – 60 to 85% of maximum heart rate – for effective endurance improvement
  • Variability: Changing running routes and surfaces to promote motivation and adaptability
  • Strength and stabilization training: Supplementary exercises for injury prevention and performance enhancement
  • Regeneration: At least one rest day per week – with more intensive training, also plan active recovery days with gentle, regenerative activities such as a 20 to 30 minute easy walk, cycling, swimming or yoga.

 

How can I become faster when running?

We often hear this question in our consultations – and we'll tell you right away: Getting faster isn't magic, but the result of targeted and systematic training. Here are our best tips on how you can specifically improve your running pace:

1. Interval training

Short, intense runs alternate with relaxed recovery breaks, e.g.:

  • 10 minutes easy warm-up
  • Run 4 to 6 x 400 m – or 1 to 2 minutes – very briskly, with 2 to 3 minutes of easy jogging in between each interval.
  • 10 minutes easy jog

This method improves your maximum oxygen uptake (VO₂ max), increases your speed and your anaerobic threshold.

2. Fartlek

A varied tempo training session without exact guidelines, with spontaneous changes in pace, e.g.:

  • Run for 30 to 60 minutes
  • Every now and then, increase your pace for 1 to 2 minutes, e.g. to the next streetlamp, and then run at a relaxed pace again.

This method promotes both speed and a sense of pace.

3. Tempo runs (threshold runs)

A continuous run for 15 to 30 minutes at a higher pace, where you are at your performance limit – the anaerobic threshold.

This method improves your speed endurance and your ability to maintain higher speeds for longer periods.

4. Strength and stabilization training

Regular strength training – e.g. core and leg strength – and/or plyometrics improves your strength development, stability and running economy.

Targeted core training makes you stronger and helps you run faster and more efficiently.

5. Optimizing running technique

Pay attention to an economical running technique:

  • High step frequency of 170 to 180 steps per minute
  • midfoot attachment
  • Stable upper body
  • Targeted arm deployment

A professional gait analysis can provide valuable insights here.

6. Targeted regeneration

If you want to run fast, you also need to recover well! That means:

  • Sufficient sleep – at least 7 to 8 hours per night
  • Active recreation days
  • Good nutrition to support your recovery

7. Performance-enhancing nutrition

  • Carbohydrate-rich meal before intense training
  • Consume high-quality proteins and carbohydrates immediately after intense training sessions for optimal recovery.

Summary of our LUNGE insider tips:

  • Incorporate regular interval and tempo training sessions into your plan.
  • Ensure strong muscles through strength and stabilization training.
  • Optimize your running technique to run more economically and faster.
  • Never neglect your recovery and nutrition

The most important tip from the LUNGE team:

Stick with it and train patiently. Speed builds up over weeks and months of targeted training – with consistency and a systematic approach, you will definitely get faster!
Good luck and fast legs!

 

What are fartlek training exercises and what are they good for?

We are frequently asked about specific training methods during consultations. One very simple method is fartlek, a particularly varied and effective form of running training. Originally from Sweden – "fartlek" means "speed game" – it is characterized by playfully varying speeds within a single run.

How does a fartlek training session work?

Unlike classic interval training, where distances or times are precisely defined, fartlek training is more spontaneous and intuitive. You consciously vary your pace repeatedly – for example, between easy jogging, brisk long runs, and fast sprints.

An example of a fartlek game could be:

  • 10 minutes of easy jogging
  • Then alternating between different tempos:
    • 1 to 2 minutes of brisk running to the nearest tree or street lamp
    • 2 to 3 minutes at a slower pace
    • Then sprint for 30 seconds to a prominent landmark such as a bench, intersection, or sign.
    • Then a few minutes of easy jogging to recover
    • To finish, 10 minutes of easy jogging.

 

What are the advantages of fartlek training?

Variety & Fun
Fartlek training makes your workout more interesting and provides mental freshness.

Endurance & Speed
By alternating between intense and quiet phases, you train both your basic endurance and your speed ability.

flexibility
You don't need exact routes or time specifications and can react spontaneously to your body and your daily condition at any time.

Injury prevention
Varying the load flexibly protects your body and prevents overexertion.

LUNGE conclusion

Fartlek training is a wonderful, playful way to make your running workouts exciting and efficient. Just give it a try – it's fun and guaranteed to help you improve!

 

What is plyometrics and why is it useful for runners?

Professional athletes regularly incorporate plyometric exercises into their training. Plyometrics – also known as jump or speed-strength training – refers to dynamic exercises designed to improve speed, explosiveness, and reaction time.

How does plyometric training work?

Plyometric exercises are based on a rapid alternation between muscle stretching and immediate contraction – the so-called stretch-shortening cycle.

Typical exercises include, for example:

  • Jumps onto or off a box (“box jumps”)
  • Jump squats or split jumps
  • One-legged hops or side jumps (“skater jumps”)

In all exercises, you jump explosively upwards or forwards, then absorb the landing in a controlled manner and immediately use this momentum for the next jump.

Advantages of plyometrics for running training

  • More speed and explosiveness: You can accelerate faster and more efficiently.
  • Improved running economy: Less energy consumption while running due to better muscle coordination.
  • Stronger muscles and tendons: Reduces the risk of injury, improves stability and power transmission while running.
  • Improved reaction time and coordination: This is particularly helpful in competitions or tempo runs where quick adjustments are necessary.

Here's what you should pay attention to during plyometric training

  • Quality over quantity: Perform each repetition with focus and control.
  • Good technique is crucial: Avoid hard landings. Your knees should always be slightly bent.
  • Slow increase: Start with a few repetitions, e.g. 2 to 3 sets of 8 to 10 repetitions, to avoid overload.
  • Sufficient regeneration: Plyometric exercises put a lot of strain on muscles and tendons – therefore, build in enough recovery time.

A typical plyometric training session might include:

  • 2 to 3 sets of box jumps with 10 to 12 repetitions
  • 2 to 3 sets of jump squats with 10 to 12 repetitions
  • 2 to 3 sets of skater jumps with 10 repetitions per side

LUNGE conclusion

Plyometric training is a highly effective tool for improving your running performance. If you use it regularly and correctly, you'll benefit in the long run from improved explosive power, fewer injuries, and more efficient running.
Good luck with your jump to the next level!

 

Nutrition for runners

Nutrition & Regeneration

What should I eat on a day with moderate training?

The entire LUNGE team agrees: proper nutrition makes all the difference – not just during runs, but throughout the entire day. On a moderate training day with 30 to 60 minutes of easy running, the goal is to provide you with sufficient energy without putting unnecessary strain on your body.

The rule of thumb for personal protein intake is 1.5 to 2 grams per kilogram of body weight. For example, if you weigh 70 kilograms, you should consume between 105 grams (70 × 1.5) and 140 grams (70 × 2) of protein.

Here's a sensible way to structure your day – from practice for practice:

Breakfast: Carbohydrates and proteins for the foundation
Ideally, start your day with a balanced meal that replenishes your energy stores and keeps your blood sugar stable, e.g.:

  • Oatmeal (porridge) with banana, berries, nuts and a little yogurt
  • Wholemeal bread with egg, avocado and some vegetables

Tip: Have breakfast about 1 to 2 hours before training – or run on an almost empty stomach (e.g., just a banana) and then have a good breakfast afterwards.

Snack – optional, about 1 hour before running:

  • A piece of fruit (e.g., banana, apple)
  • A small handful of nuts or dried fruit
  • Muesli bars without added sugar

During the run (30 to 60 minutes)
 Normally, water is sufficient. If your run is more intense or lasts longer than 60 minutes, you can use slightly diluted sports drinks or electrolytes if needed.

Immediately after the run: Rapid recovery
Now your body uses the nutrients particularly effectively for regeneration. Ideal:

  • Banana with quark or yogurt
  • Protein shake or chocolate milk
  • Smoothie

Important: Eat within 30 to 60 minutes after the run.

Lunch or dinner: A balanced meal for regeneration
Your main meals should be balanced and contain all macronutrients:

  • Carbohydrates: Rice, pasta, potatoes, quinoa, sweet potatoes
  • Protein: Fish, lean meat, eggs, tofu, legumes, dairy products
  • Vegetables: e.g. broccoli, spinach, bell peppers, carrots
  • Healthy fats: olive oil, avocado, nuts, seeds

Examples of healthy meals:

  • Wholewheat pasta with chicken and vegetables in tomato sauce
  • Salmon fillet with rice or potatoes and steamed vegetables
  • Vegetable curry with chickpeas and brown rice

Evening snack – optional:

  • Quark or Greek yogurt with berries or nuts
  • Small portion of cottage cheese or protein shake
  • Banana with a little peanut butter

IMPORTANT: Don't forget to drink!

Drink enough water throughout the day. Depending on the weather and intensity, up to 0.5 liters per 10 kg of body weight – even more in hot weather or when sweating heavily.

Conclusion from the LUNGE team:

On a moderate running day, your diet should be balanced, high in carbohydrates and protein, to ensure optimal recovery and performance. Make sure your meals aren't too heavy so you feel comfortable while running.

Insider tip from the LUNGE team: Take creatine

Creatine is a naturally occurring compound of arginine, glycine and methionine that helps in the provision of energy in the muscles – especially during short, intense activities such as sprinting or heavy lifting.

Even ambitious and older runners benefit from this:

  • Creatine supports the regeneration of ATP (energy carrier in muscle cells)
  • Promotes strength development and prevents muscle wasting (sarcopenia).
  • Can have a positive effect on bone metabolism and tendon regeneration
  • It is also used in the brain – helpful for mental exhaustion.
  • It stores water in the muscles – drinking enough fluids is especially important here.

Dosage recommendation:

  • 3 to 5 g of creatine daily for 3 to 4 weeks
  • Ideally, after training with carbohydrates (e.g. banana, orange juice) or for breakfast.
  • Many athletes take creatine continuously, others in cycles (8–12 weeks on, 4 weeks off).

Insider tip from the LUNGE team: Beetroot juice as legal doping

Beetroot juice has a performance-enhancing effect due to nitrate, which increases oxygen utilization and muscle efficiency – completely without prohibited substances.

Recommendation:

  • 250 ml of beetroot juice about 40 minutes before training or competition

 

Runners with heel pain

Injury prevention & complaints

What helps against side stitches during running training?

Almost everyone has experienced a side stitch – and yes, we in the LUNGE team also struggle with them from time to time. We're happy to share our best strategies with you here, so you can react quickly next time and ideally avoid side stitches altogether.

What exactly is a side stitch?

Side stitches are cramp-like pains in the area of the diaphragm, often triggered by irregular breathing, improper nutrition before running, or poor posture.

Immediate measures to combat side stitches while running:

1. Reduce speed

  • Take a few steps or walk much more slowly.
  • Breathe deeply and consciously into your belly.

2. Regulate breathing

  • Consciously exhale when your foot touches the ground on the opposite side of the stitch.
  • Calm and deep abdominal breathing quickly reduces the pain.

3. Gentle stretching and mobilization

  • Raise the arm on the painful side upwards and lean slightly to the other side. This stretches the diaphragm and relaxes it.

Long-term prevention of side stitches:

1. Practice controlled breathing

  • Practice regular and conscious breathing while running.
  • Ideally, you should breathe deeply into your abdomen, evenly and not too hectically.

2. Optimize the timing of your meals

  • Avoid large meals immediately before running – leave at least 1 to 2 hours between meals.
  • Small, easily digestible snacks are better than heavy meals right before the run.

3. Improve core stability and posture

  • A stable, well-trained torso prevents incorrect strain and supports breathing.
  • Regular core workouts, yoga or Pilates will improve your posture and running technique.

4. Light warm-up

  • Always start with a few minutes of gentle warm-up to stimulate breathing and blood circulation.

5. Gradually increase the load

  • Gradually increase your pace or running distance so that your body gets used to higher intensities step by step.

Insider tip from the LUNGE team: Regular core training, conscious breathing exercises, and a controlled warm-up are the best ways to combat side stitches. If you follow these tips, you'll get side stitches under control in the long run!

Have fun and enjoy pain-free runs!

 

What should I do if I get knee pain, Achilles tendon problems, or shin splints from running training?

Knee pain, Achilles tendon problems, and shin splints are among the typical complaints that frequently occur, especially among runners. The LUNGE team recommends the following steps to manage these symptoms:

1. Immediate measures in the acute phase

Knee pain:

  • Take a break: Immediately reduce or pause your running training until the pain subsides.
  • Cooling & Elevation: Cool the knee with ice, possibly apply anti-inflammatory ointments or painkillers.
  • Gentle mobilization: light stretching exercises and mobilization without increasing the pain.

Achilles tendon problems:

  • Take a break: reduce or pause running training, use light cycling or swimming as a substitute.
  • Cooling: Cool the tendon with ice for 10 to 15 minutes several times a day.
  • Elevate the area and protect the affected region.
  • Anti-inflammatory measures should be taken in consultation with a doctor.

Shin splints:

  • Training break: Immediate reduction of running training.
    Cooling: Regularly cool the affected area, especially after exertion.
  • Light massage or foam rolling to reduce tension.

2. Root cause analysis and remediation

Typical triggers:

  • Incorrect or worn-out shoes should therefore be replaced with suitable running shoes.
  • Overload due to increasing training volume too quickly, therefore reduction and slow rebuilding (max. 10% per week).
  • Unfavorable running style or technique, therefore have a running analysis done and pay attention to proper leg loading.
  • Muscle weaknesses or imbalances, therefore start with targeted strength and stabilization training, stretching, fascia work.

3. Long-term prevention

  • Regular core and leg training, e.g. squats, lunges, stabilization.
  • Alternative training with cycling, swimming or yoga.
  • Schedule active recovery and rest days in advance.

When to see a doctor or physiotherapist?

  • The pain persists despite the break.
  • Severe, persistent, or worsening symptoms.
  • Visible swelling or restricted movement.

An experienced doctor or therapist will help you with diagnosis and a targeted rehabilitation plan.

Insider tip from the LUNGE team: Listen to your body! Symptoms like knee pain or shin splints are warning signs. The sooner you react, the sooner you'll be pain-free again. Patience and adaptation pay off.

Get well soon and happy running!

 

Running as a contribution to well-being

Mental & Motivation

Five reasons why running is the best investment in your health

1. Improve cardiovascular health
Running strengthens the heart muscle and improves oxygen uptake (VO₂max). The result: a lower resting heart rate, better blood pressure, and less strain on the cardiovascular system.

2. Build muscle and body stability
Running activates the most important muscle groups – from the calf muscles to core stabilization. Especially with repetitive daily strain, such as prolonged sitting, regular runs help prevent postural problems.

3. Efficient metabolism and weight management
Due to the so-called "afterburn effect," your metabolism remains elevated for hours after your run. Targeted interval training or longer, easier sessions influence fat burning and muscle metabolism individually – depending on your training goal.

4. Improve mental performance
Running promotes neurogenesis – the formation of new nerve cells – and increases concentration. Many executives and creative professionals swear by regular runs to reduce stress and make clear decisions.

5. Prevention instead of repair
Whether it's type 2 diabetes, osteoporosis, or cardiovascular diseases – many conditions can be significantly prevented or positively influenced by moderate endurance training. The combination of endurance and strength training is even more effective.

How can running training promote mindfulness?

Running can be much more than just physical training. In fact, running training offers ideal conditions for cultivating mindfulness and thus benefiting holistically from your sport.

But how exactly does running support your mindfulness?

1. Focus on the moment: Running allows you to consciously be in the "here and now." By concentrating fully on your steps, your breathing, and your body, you practice focusing your mind and letting go of distractions.

2. Conscious breathing: Running offers the ideal opportunity to practice deep, conscious abdominal breathing. Mindful breathing reduces stress, increases your concentration, and allows you to experience the run more intensely and relaxed.

3. Body awareness: By regularly and consciously observing your posture, muscle tension, and gait, you strengthen your self-awareness. You recognize earlier how your body feels and can thus react in a targeted manner and prevent overexertion.

4. Connecting with nature: Walk consciously outdoors and perceive your surroundings with all your senses: sounds, smells, temperature, and the feel of the ground beneath your feet. This mindful experience of nature reduces stress and strengthens your well-being.

5. Mental strength and emotional balance: By consciously observing thoughts, feelings, or stresses that arise while running—without judging or dwelling on them—you train mental composure. Running thus becomes a kind of moving meditation that calms your mind and reduces your emotional stress.

How can you consciously practice mindfulness while running?

  • Start slowly: Walk deliberately slowly, paying attention to each step and your breathing.
  • Without distractions: Occasionally forgo music or podcasts and be completely present with yourself.
  • Body scan while running: Consciously perceive how your feet, legs, hips, shoulders, arms and head feel.
  • Pay attention to your breathing rhythm: Consciously focus on your breathing, find a rhythm that feels good and that you can maintain.

Conclusion from the LUNGE team

Running and mindfulness are a powerful combination. Use your running training not only to get physically fitter, but also to strengthen your mind and inner peace. If you practice this regularly, you'll soon notice how much more relaxed, happier, and more mindful you become in everyday life.

Simple guide to mindful running

A mindful run means consciously perceiving your body, your breath, and your surroundings – without distractions or pressure to perform. This transforms your run into an active meditation that relaxes both body and mind.

1. Preparation: Mute your phone, turn off music. Leave headphones, tracking apps, and pace goals behind today. The goal is not performance, but perception.

2. Start with conscious breathing: Stand still or walk slowly for 1 to 2 minutes. Feel your feet on the ground and take 5 deep breaths into your abdomen. Let your breath flow without controlling it – simply observe.

3. Start your run – slowly and relaxed: Run at a loose, relaxed pace. Focus on your body: How do your feet land? How do your legs, arms, and shoulders feel? Are there any tensions or a feeling of lightness?

4. Activate all your senses: Pay conscious attention to your surroundings: What sounds do you hear? What does the air smell like? Can you feel the wind, sun, or rain on your skin?

5. Observe thoughts – don't judge: Thoughts arise? No problem. Acknowledge them – and gently return to your breathing or your steps. You don't have to "achieve" anything – mindful running is the goal itself.

6. End your run mindfully: At the end, consciously walk or jog slowly for 2 to 3 minutes. Check in with yourself: How does your body feel? How is your breathing? What is your mood?

Insider tip from the LUNGE team: A mindful run doesn't have to be long – 20 to 30 minutes is perfectly sufficient. Use it once or twice a week as a mental counterbalance to your regular training. This will give you clarity, calm, and a new sense of your body. It's not a performance-oriented exercise – it's genuine time for yourself.

Enjoy mindful running!

 

Complementary sports for runners

Compensatory & supplementary sports

Why should I train in other sports besides running?

At LUNGE, we know from our own experience that running alone won't necessarily make you better in the long run – quite the opposite. Supplementing your training with other sports offers crucial advantages from which you can greatly benefit:

1. Full-body strengthening and stabilization

While running is an excellent way to train your endurance and legs, it often neglects important muscle groups such as your back, abdomen, and upper body.

Recommended sports:

  • Strength training: strengthens the entire body, improves running economy and reduces the risk of injury.
  • Yoga/Pilates: improves core stability, flexibility and breathing technique.

2. Better regeneration

Other sports can actively regenerate your body without further stressing it in a running-specific way.

Recommended sports:

  • Swimming: gentle on the joints, loosens tense muscles and promotes recovery.
  • Cycling: supports blood circulation, loosens tired legs, without putting excessive strain on joints and tendons.
  • Rowing on a rowing machine: strengthens the entire body, protects the joints and balances muscular imbalances, especially in the upper body.

3. Injury prevention

Variety in training prevents one-sided stresses that can otherwise lead to typical running injuries such as Achilles tendonitis, knee problems, and shin splints.

Complementary sports specifically strengthen areas that are less stressed during running.

4. Improvement in running performance

Varied training increases your overall fitness and indirectly improves your running performance.

You will become stronger, more agile, faster and more enduring.

5. Mental variety and motivation

Other sports bring variety to your daily training routine, prevent monotony and increase the fun factor.
Variety will boost your motivation and mental strength in the long run.

LUNGE conclusion:

Only those who train in a variety of ways will remain healthy, perform well, and motivated in the long term. Therefore, complementary sports are not a "nice-to-have" for ambitious runners, but an essential building block for sustainable training success.

Stay healthy, versatile, and successful!

 

What are the best complementary sports for running?

1. Cycling

  • Why? Gentle on the joints, excellent regeneration for legs and circulation.
  • Advantage: Strengthens the leg muscles without putting additional strain on your joints.
  • Ideal for: Regeneration after long runs or in case of knee and tendon problems.

2. Swimming

  • Why? It's completely gentle on the joints, trains the entire body and improves your endurance.
  • Benefit: Relaxes the muscles, supports good posture and deep breathing.
  • Optimal: Active regeneration after hard training sessions, ideal for injury prevention.

3. Yoga or Pilates

  • Why? It improves flexibility, core stability, and mental strength.
  • Benefit: Strengthens core and supporting muscles, reduces the risk of injury through improved mobility and body awareness.
  • Ideally: At least once a week to support your running technique and for relaxation.

4. Strength and stabilization training

  • Why? It specifically strengthens muscles that are often neglected during running.
  • Benefit: Reduces typical running injuries such as knee and Achilles tendon problems and improves your running economy and speed.
  • Ideally: Twice a week, specifically exercises for legs, torso and back.

5. Hiking or walking

  • Why? Gentle strain on the muscles, but in a different way than when running.
  • Benefit: Mental recovery; moderate exercise supports regeneration and blood circulation.
  • Ideally: On active recovery days or during injury phases.

6. Ball sports and functional training

  • Why? To improve coordination, reaction time, and dynamics.
  • Advantages: Fun factor, versatility and mental variety.
  • Ideally: Occasionally, to break up the one-sided strain caused by running.

7. Rowing on a rowing machine

  • Why? Whole-body strengthening with low impact on the joints.
  • Advantage: Trains endurance, back, torso and arm muscles – ideal for compensating for one-sided running loads.
  • Ideally, one to two additional sessions per week for strength, coordination, and as an endurance component.

Insider tip from the LUNGE team: Regularly combine your running training with at least one of the sports mentioned to stay healthy, perform at your best, and stay motivated. Balance isn't wasted time, but rather the best investment in your long-term running career!

Have fun with the varied training!

 

Competitions for runners

Competition & Goals

What different types of running competitions are there?

As a professional runner and experienced competitive runner, I'd like to give you a concise overview of the different running disciplines. Whether you're just starting out with competitions or looking for a new challenge – there's something for everyone!

Short distances (sprint)

  • 100 m, 200 m, 400 m
  • short, explosive runs on the track
  • require maximum speed, strength and technique

Middle distances

  • 800 m, 1500 m, 3000 m
  • A combination of speed and endurance
  • high pace and intense exertion for a few minutes

long distances

  • 5 km, 10 km
  • High endurance and speed endurance are required.
  • ideal distance for road races, fun runs or track races

Road races

  • 5K, 10K, 15K, 10 miles (16.09 km)
  • Most popular running events, ideal for beginners and ambitious amateur runners
  • Fun runs usually offer a relaxed atmosphere and a wide mix of recreational and competitive runners.

Half marathon (21.0975 km)

  • one of the most popular distances worldwide
  • requires good basic endurance and clever race pacing.

Marathon (42.195 km)

  • The ultimate distance in road running and a great challenge for body and mind
  • Intensive preparation is required, including long runs, tempo training, and strategic nutrition.

Ultramarathons

  • Distances that go beyond the classic marathon distance, e.g. 50 km, 100 km, 100 miles (approx. 160 km) or even longer distances
  • mostly on trails or special circuits
  • They require intensive preparation, very good stamina, mental strength and good nutrition.

Trail and mountain runs

  • Routes on nature trails, in the countryside or in mountainous terrain
  • In addition to endurance and speed, coordination, sure-footedness and good technique are required.
  • Well-known competitions: Zugspitz Ultratrail, Ultra-Trail du Mont-Blanc (UTMB)

Cross-country races

  • Cross-country runs, mostly on muddy, hilly or uneven terrain
    They demand strength, coordination, and mental fortitude.
  • Typical routes are shorter, between 3 and 12 km.

Relay races

  • Teams with multiple runners who complete sections one after the other.
  • Popular relay races include marathon relays, e.g., 4 x 10.5 km, or shorter relays, e.g., 4 x 400 m.

Insider tip from the LUNGE team

There are running races for every taste and ability level. Whether you're a beginner or a pro, the most important thing is to find a race that motivates you and that you enjoy. New challenges bring new motivation and help you maintain your enjoyment of running in the long run. Stick with it and enjoy every run!